pullups: 6 unbroken x 3
GHD-style situps: 25 x 3

15 pullups, 12 shoulder-to-shoulder db push press – 25% BW = 50#
9 pullups, 12 presses

Catalyst WOD:
Back squat, 75% x5x5 = 150#
Clean Deadlift, 90% x5x3 = 220# 185#
Push Press, 70% x5x5 = 120#
Jerk Dip Squat, 90% x5x3 = 160#

I skipped the metcon part, feeling still a bit tired and coughing/hacking up stuff.

Mobility routine before & after.

3-position clean (floor, knee, mid-thigh) – 65% x 2 sets; 70% x 3 sets
› 105#, 115#

Clean deadlift – 100% (of clean) x 7 x 4
› 135#

Front squat – 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5
› 105#, 115#, 125#, 130#, 125#

Snatch balance – 60% x 3 x 2; 65% x 3; 70% x 3 x 2
› 75#x3x2, 80#x3, 85#x3x1 (R shoulder..), 80#x3x2

Push press – 75% x 5 x 5
› 110#x5x5

3 rounds:
100 m sprint
10 broad jumps
10 kipping pull-ups (didn’t time it)

First workout with my Vibram Five Fingers – loved it. Oly felt strong, and the sprints felt great.

Power snatch + 2 snatch, 65%x2, 70%x3
› 65#x2, 70#x2

Jerk 70%x3x2, 75%x3x3
› 115#x3x2, 125x3x3

Clean Pull 125#x7x4

Back Squat, 60%x8, 65%x8, 70%x6, 75%x6x2
› 135#x8, 140#x8, 145#x6, 150#x6x2

V-ups: 3×15

* Power snatch + snatch – 60% [45] x 3 sets; 65% [65] x 3 sets
* Jerk – 70% [105] x 2 x 4
* Back squat – 60% [135] x 6 x 2; 65% [145] x 6; 70% [155] x 4
* Clean pull – 85% [125] (of clean) x 5 x 4
* Windmill – 3 x 5/side [15, 20, 20, 25, 25]

Fist time doing a Catalyst workout. Site says this is a transition week before another 12-week cycle… since I’ll be out the rest of the week, maybe when I come back, I’ll mix up MEBB, Catalyst, and main site WODs and see how that goes. Could be tricky, but it could be good.